RTB Christopher David

RTB Christopher David šŸ¤ Helping busy men lose weight & gain confidence
šŸ”„ Daily fat loss, nutrition, & mindset content
ā¬‡ļø Book a 1:1 Call ā¬‡ļø
šŸ”— https://linktr.ee/rtbtransformations

06/10/2026

Whatā€™s the ideal rest time between your sets?
The truth is, it varies...

It depends on your objectives and a couple of other variablesā€”but generally speaking, longer rest is superior to shorter rest ā³

If you are looking to reap the full rewards of resistance training (like boosting your metabolic rate, building strength, making fat loss significantly easier, etc.)

You need to actually... LIFT FOR STRENGTH... lol

One of the most frequent errors I notice people making when trying to shed body fat, is converting their weight lifting session into a cardio workout āŒ

For instance:
Lifting overly light weights
Sticking strictly to high repetition ranges
Taking only 30-60s of rest between sets

If your objective is to maximize strength gains, pack on size, and maintain solid endurance, you need to be resting for at least 1 minute or more between sets

To simplify things, I suggest structuring your rest periods around the specific muscle group you are working

šŸ’Ŗ**Smaller Muscle Groups:**
Biceps/Triceps
Calves
Shoulders
Abs
etc.

ā³**Rest between 1-2 minutes**

šŸ—**Larger muscle groups:**
Chest/Back
Quads/Hamstrings
Glutes

ā³**Rest 2-3 minutes**

ā€¼ļø **BUT HERE IS THE ONLY PIECE THAT TRULY MATTERS** ā€¼ļø
Regardless of the muscle groupā€”your primary objective with rest is ensuring your previous set does not compromise the performance of the set you are about to start

Keep in mind, it is incredibly easy to cut your rest too short, but incredibly difficult to rest for too long

And p.s. - if you believe you require under a minute of rest to make that happen, I would wager a chipotle burrito that your weights aren't heavy enough šŸ¤Ø

Slow it down. Have some patience

šŸ”¬**RESEARCH CITED:**
Study in reel: PMID: 26605807
Newer study only measuring hypertrophy: PMID: 39205815
Great article breakdown:
https://www.strongerbyscience.com/rest-times-for-muscle-growth/

06/09/2026

No, your metabolism doesnā€™t actually plummet as you agešŸ‘µšŸ¼šŸ„²

(well, at least not nearly as early as you've been toldā€¦)

Scientists from Duke University compiled one of the largest studies on human metabolism ever conducted šŸ”„šŸ“Š

And their discoveries shocked practically everyone šŸ˜®

It turns out that yes, your metabolic rate does decelerate past a certain pointā€¦

But that milestone is much later than most people assumed.

They discovered that when accounting for lean mass, your metabolism doesnā€™t actually begin to decline until after you hit 60 years oldā€¦

From age 20 up until that point, it pretty much remains constant.

This DOES NOT mean that dropping pounds is equally simple at every stage of lifeā€¦

Itā€™s truly not.

But it does highlight the actual culprit.

It's not due to some inevitable biological shift that triggered the moment you built a career or raised a familyā€¦

It's because your daily routines changed.

To keep your metabolism firing, or to rev it back up, you donā€™t have to fight Mother Nature.

You just need the *right* fundamental habits locked in:

šŸ‹ļøā€ā™‚ļø Lift heavy weights and prioritize a high-protein diet to protect and develop muscle mass.
šŸš¶ā€ā™‚ļø Stay active outside of your formal workouts, like sneaking in walks during your day.
šŸ˜“ Don't overlook the crucial pillars: your sleep quality and stress levels.

Master the simple basics consistently, and youā€™ll be amazed at the progress you make.

**STUDY:**
Daily Energy Expenditure Through The Human Life Course
[https://www.science.org/doi/10.1126/science.abe5017](https://www.google.com/search?q=https%3A%2F%2Fwww.science.org%2Fdoi%2F10.1126%2Fscience.abe5017)

06/08/2026

The fat burning zone is NOT the same thing as a fat loss zone
YES, your system can toggle between utilizing carbs or fat for fuel while you exerciseā€¦

But that shift has zero impact on how much total body fat you will actually lose
Here is the truth:

Your metabolism balances the scales over a 24 hour period

If you focus on burning fat during your training, your body will simply burn less fat later on (and shift to burning carbs instead)

If you burn mostly carbs during your workout, your body will compensate by burning more fat later

Let us look at the math:

30 minutes of high effort sprints equals about 500 calories, powered mostly by carbs versus 90 minutes of a steady incline walk equals about 500 calories, powered mostly by fat

Yet by the time you go to sleep, the net impact on your body fat is exactly the same

06/07/2026

ļæ½Metabolic adaptation is real.
(But itā€™s probably a lot smaller than you think.)

While the stitched video is most likely exaggerated a 500-calorie drop solely from being in a deficit would typically take closer to a year, if it even happens at all, it still highlights a massive point.

When you're dieting, you have to learn how to adapt and make adjustments along the way. If you don't, you're going to stall out before you ever reach your goal.
Drop your adjustments, stay consistent, and keep pushing.

Original video from:

06/06/2026

ā€œProcessedā€ doesnā€™t mean toxic...

It just means altered

The real question is, altered into what?

That modification can make food more convenient to overeat, simpler to store, faster to sell, quicker to digest, and easier to preserveā€¦

Or in some cases, easier to fit into your lifestyle

Thatā€™s also why David made sense for this video. Itā€™s a protein bar formulated with a pretty obvious goal: maximum protein for minimum calories

Because a pastry, artisanal bread, gelato, cottage cheese, candy, protein bars, whey powder, tempeh, almond milk, granola, avocado oil, frozen broccoli, and baby formula are all ā€œprocessedā€ in some way

But no reasonable person would put all of those options into the exact same health category

Of course whole foods should still be the baseline of your nutrition

But being scared of a food just because humans modified it doesnā€™t really make sense when you look at the bigger picture

06/06/2026

No, the aspartame in diet coke is not going to kill youšŸ˜‰

If you want an easy way to tell whether nutrition advice is helpful, or complete BS, remember this one principle:

The dose makes the poison. āœØ

So when a wellness influencer tells you to avoid everyday items because they contain an ingredient you canā€™t pronounce, theyā€™re leaving out the most important detail:

HOW MUCH of that ingredient is actually in the product?

Because the truth is, everything has a safe dose and a toxic dose.

This doesnā€™t just apply to "mysterious" ingredients, either. It applies to the things we consider universally healthyā€”like vitamins, minerals, and even water.

Take water, for example. We all know it's essential for life. But if you drink way too much of it too fast, it becomes toxic.

The next time someone tries to scare you away from your favorite food or drink, remember that context is everything. Don't let fearmongering dictate your diet. šŸ„¤šŸ‘‡

Credit Trainbloom

06/04/2026

Twinkies = healthy?

Not quite šŸ„²šŸ’”

Short term health improvements like this are not the same thing as long term health outcomes (i.e. please donā€™t do this at home lol)

BUT, there are 3 lessons you can take from this experiment:

A calorie deficit isnā€™t a way you lose weight, itā€™s the way you lose weight. Energy balance dictates body mass changes, period.

Simply dropping excess body fat moves the needle more than any "optimal" diet would while staying at a higher body fat percentage. Dropping the weight is what fundamentally restores your metabolic baseline.

Stop letting fitness influencers terrify you about specific "junk" foods. There is no single "healthy" or "unhealthy" foodā€”there are only healthy or unhealthy diets as a whole. No single ingredient determines your health status.

Your diet only accounts for roughly ~20% of your overall health.

Things like your body composition, your strength, how active you are, your sleep, your stress, along with 100+ other variables all dictate your physical well-being.

Now, this was just one guy doing a self-experimentā€”you canā€™t use it as definitive evidence.

But there is a mountain of literal medical research proving that simply reducing body fat levelsā€”regardless of how you make it happenā€”dramatically improves your core health metrics, including blood lipids, blood pressure, and cardiovascular health markers.

Drop the food guilt, focus on the caloric deficit, and get active.

06/03/2026

Hate to burst your bubble (or your activity rings ā­•ļø), but your fitness tracker is lying to you.

If your watch, strap, or ring claims to know exactly how many calories you burned during your workoutā€¦ itā€™s not even close to the truth.

Donā€™t get me wrong: Apple Watches, Whoops, and Ouras are incredible for tracking sleep, recovery, and step counts. But when it comes to calorie burn? They absolutely suck.

Yes, fitness tech has improved over the last few years. But the hardware isn't the problem hereā€”itā€™s the math.

The Illusion of Accuracy šŸ“Š

To guess your calorie burn, your device only looks at about 5 basic metrics:

Ā * Heart rate

Ā * Gender

Ā * Weight

Ā * Age

Ā * Workout type

But to *actually* get an accurate number? It would need to calculate all of that PLUS 100+ other variables it completely ignores. We are talking about your unique hormone profile, genetics, your sleep quality last night, and even the temperature of the room you're training in! Your wrist sensor simply can't see those things.

Why This is Actually Good News šŸŽ‰

Stressing over your exact workout calories doesn't matter anyway. The energy you burn during a workout accounts for less than 5% of what your body burns across an entire week.

Because of that, micro-managing and adjusting your food intake day-by-day based on what your watch says makes zero sense.

Ā The Smart Way to Lose Weight šŸ§ 

Instead of staring at your wrist, look at the bigger picture:

Ā 1. Keep your daily calorie intake consistent.

Ā 2. Track how your scale weight moves over time.

**Example:** If you consistently eat 2,200 calories and the scale won't budge, 2,200 is your current maintenance level. To drop weight, you either need to eat slightly below that or increase your overall daily activity to force a deficit.

Stop chasing the imaginary numbers on your watch, and start focusing on the data that actually moves the needle.

šŸ”¬ Study Reference: PMID: 28538708 and Trainbloom ā˜ŗļø

06/02/2026

Stop drinking your calories! The easiest way to drop weight without changing anything else? Swap the full-sugar soda for diet. The math doesn't lie making this one switch can save you 500+ empty calories a day.
Are you team diet or team regular? Let me know in the comments!

06/01/2026

How to lose body fat without getting ripped off by the fitness industry.

ā€‹The supplement industry loves to sell you complex, expensive shortcuts for problems that have dead-simple solutions. They take cheap caffeine, slap a flashy "thermogenic fat burner" label on it, charge you a massive premium, and pray you never look at the actual science.

ā€‹The hard truth? You cannot supplement your way out of a poor diet. Stop wasting your money on waist trainers, useless BCAAs, and overhyped test boosters.

ā€‹If your goal is actual, sustainable fat loss and lean muscle growth, you don't need a magic pill. You need an 8-to-9 week block of raw ex*****on:

ā€‹Caloric Deficit: Maintain a slight, consistent deficit to trigger fat loss.
ā€‹Bodybuilding Nutrition: Prioritize hitting your daily protein targets to preserve lean muscle mass.
ā€‹Consistency: Stick to the basic principles of training and recovery every single day.

ā€‹Stop letting companies market to your frustration just to empty your wallet. Stick to the basics, trust the process, and keep your hard-earned money.

ā€‹šŸ‘‡ Drop a comment: What is the most useless fitness gimmick or supplement youā€™ve ever wasted money on?
ā€‹šŸ“Œ SAVE this post for the next time a flashy fitness ad tries to play you, and hit FOLLOW for real, raw fitness advice.
ā€‹
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